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Protein in diet

Proteins are complex organic compounds. The basic structure of protein is a chain of amino acids.

  • Alternative Names

    Diet - protein; Complete protein; Incomplete protein

  • Function

    Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all body fluids, except bile and urine.

    You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy.

  • Food Sources

    Protein-containing foods are grouped as either complete or incomplete proteins.

    Complete proteins contain all nine essential amino acids. Complete proteins are found in animal foods such as meat, fish, poultry, eggs, milk, and milk products such as yogurt and cheese. Soybeans are the only plant protein considered to be a complete protein.

    Incomplete proteins lack one or more of the essential amino acids. Sources of incomplete protein include beans, peas, nuts, seeds, and grain. A small amount of incomplete protein is also found in vegetables.

    Plant proteins can be combined to provide all of the essential amino acids and form a complete protein. Examples of combined, complete plant proteins are rice and beans, wheat cereal, and corn and beans.

  • Side Effects

    A diet high in meat can contribute to high cholesterol levels or other diseases such as gout. A high-protein diet may also put a strain on the kidneys.

  • Recommendations

    A nutritionally balanced diet provides adequate protein. Protein supplements are rarely needed by healthy people.

    Vegetarians are able to get adequate amounts of essential amino by eating a variety of plant proteins.

    The amount of recommended daily protein depends upon your age and health. Two to three servings of protein-rich food will meet the daily needs of most adults.

    For recommended serving sizes of protein for children and adolescents, see age appropriate diet for children.

    The following are the recommended serving sizes for protein:

    • 2 to 3 ounces of cooked lean meat, poultry, or fish (a portion about the size of a deck of playing cards)
    • 1/2 cup of cooked dried beans
    • 1 egg, 2 tablespoons of peanut butter, or 1 ounce of cheese

    Select lean meat, poultry without skin, fish, and dried beans, and low-fat or fat-free dairy products often. These are the protein choices that are the lowest in fat. For more information, see the food guide pyramid.

Review Date: 7/21/2009

Reviewed By: A.D.A.M. Editorial Team: David Zieve, MD, MHA, Greg Juhn, MTPW, David R. Eltz. Previously reviewed by David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine (5/2/2009).

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- 2014 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.
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Christie Clinic at the Family Medical Center in Paris
727 East Court Street Paris, IL 61944 Dermatology: 366-1248; Vein and Vascular: 366-2670
Christie Clinic Christie Clinic on University Photo Christie Clinic on University
101 West University Avenue Champaign, IL 61820 Main Phone: (217) 366-1200
Billing Services: (217) 366-1382
Toll Free: (888) 391-0412
Christie Clinic Christie Clinic on Windsor/Convenient Care Photo Christie Clinic on Windsor/Convenient Care
1801 West Windsor Road Champaign, IL 61822 (217) 366-8000
Christie Clinic Christie Clinic at Presence Covenant Photo Christie Clinic at Presence Covenant
1400 West Park Street Urbana, IL 61801 (217) 366-1200
Christie Clinic Christie Clinic in Rantoul Photo Christie Clinic in Rantoul
209 West Borman Drive Rantoul, IL 61866 (217) 892-9671
Christie Clinic Christie Clinic in Mahomet/Convenient Care Photo Christie Clinic in Mahomet/Convenient Care
1001 Commercial Drive Mahomet, IL 61853 Main Number: (217) 586-6600 Convenient Care: (217)366-8130
Christie Clinic Christie Clinic in Danville on Vermilion/Convenient Care Photo Christie Clinic in Danville on Vermilion/Convenient Care
3545 North Vermilion Street Danville, IL 61832 (217) 442-8611
Christie Clinic Christie Clinic in Tuscola Photo Christie Clinic in Tuscola
300 North Main Street Tuscola, IL 61953 (217) 253-9258
Christie Clinic CU Sleep Photo CU Sleep
1207 South Mattis Avenue Champaign, IL 61821 (217) 355-1684
Christie Clinic Christie Clinic Cancer Center Photo Christie Clinic Cancer Center
109 West University Avenue Champaign, IL 61820 (217) 366-5180
Christie Clinic Convenient Care in County Market (Kirby & Duncan) Photo Convenient Care in County Market (Kirby & Duncan)
2901 West Kirby Avenue Champaign, IL 61821 (217) 366-8130
Christie Clinic Christie Clinic in Urbana/Convenient Care Photo Christie Clinic in Urbana/Convenient Care
1710 East Windsor Road Urbana, IL 61802 (217) 344-9440
Christie Clinic Christie Clinic in Danville on Logan Photo Christie Clinic in Danville on Logan
800 North Logan Avenue Danville, IL 61832 (217) 431-8930
Christie Clinic Christie Clinic on Fox Drive Photo Christie Clinic on Fox Drive
2110 Fox Drive, Suite B Champaign, IL 61820
Christie Clinic Christie Clinic in Monticello at Kirby Medical Group Specialty Clinic Photo Christie Clinic in Monticello at Kirby Medical Group Specialty Clinic
1109 B North State Street Monticello, IL 61856 (217) 366-1304
Gibson Area Hospital
1120 N Melvin Gibson City, IL 60936 (217) 784-2240
Christie Clinic Christie Clinic in Mattoon Photo Christie Clinic in Mattoon
105 B Professional Plaza Mattoon, IL 61938 (217) 345-3000
Christie Clinic Sarah Bush Lincoln Health System Photo Sarah Bush Lincoln Health System
1000 Health Center Drive Mattoon, IL 61938 (217) 258-2588
Christie Clinic The Champaign SurgiCenter Photo The Champaign SurgiCenter
1702 S. Mattis Avenue Champaign, IL 61821 (217) 326-2030
Christie Clinic The Carle Foundation Hospital Photo The Carle Foundation Hospital
611 West Park Street Urbana, IL 61801 (217) 383-3311
Iroquois Memorial Hospital
200 E. Fairman Ave. Watseka, IL 60970 (815) 432-5841
Christie Clinic Christie Clinic in Savoy Photo Christie Clinic in Savoy
501 North Dunlap Avenue Savoy, IL 61874 Transformations: (217) 366-7460 Internal Medicine: (217) 366-5434 Ophthalmology: (217) 366-1250
Christie Clinic on West Park Street
1405 West Park Street Urbana, IL 61801 217-366-1237
Christie Clinic in Monticello
107 West Main Street Monticello, IL 61856 217.762.3352
Christie Clinic Christie Clinic in Decatur Photo Christie Clinic in Decatur
100 South Water Street Suite 103 Decatur, IL 62523 217-362-0661- telephone